As we sit doing work at our computer we unconsciously train our muscles to slouch, than we get up but we stay sometimes almost in the same position with the head leaning forward and not being straight as we look at our phone. That’s why its important to counsciously straighten our back, and tuck our chin in. In other words “put our shoulder blades into our back pockets” and “put a tennis ball under our chin”.
Having out neck and upper back and pictorial muscles out of balance like that can cause a plethora of issues, like tension headaches, upper and mid back pain and even travel to imbalance the lower back. When the lower back muscles are imbalanced in a similar way it’s called Lower Crossed Syndrome. I will talk about that one more in the next series.
Chin Tuck
One of the most effective postural exercises for combating neck pain is the chin tuck exercise. This exercise helps strengthen the muscles that pull the head back into alignment over the shoulders (upper thoracic extensors) and also stretches the scalene and suboccipital muscles.
Heavy Head
Your head is much heavier when its not in an alignment and your neck and upper back muscles have to go much harder to keep it up.
Head gets heavier the more we lean forward.
There is a name for this kind of forward head imbalance
Upper–Crossed Syndrome (UCS) is also referred to as proximal or shoulder girdle crossed syndrome. In UCS, tightness of the upper trapezius and levator scapula on the dorsal side crosses with tightness of the pectoralis major and minor.
Things You Can Do To Maintain A Proper Posture
Check yourself during the day, mentally ask: “How am I sitting/standing right now?”
Straighten out your back- “Put your shoulder blades into you back pockets”
Tuck your chin in.
Keep your head straight, make sure your computer screen is leveled to your eye hight correctly.
Perform appropriate stretching exercises at home.
Get a massage.
Take up on corrective exercise plan at your local gym and or hire personal trainer.
Stretch thought out the day and take regular brakes at your work.
